Quick French Beans And Maize Recipe
French beans are excellent sources of vitamin K and very good sources of vitamins B2 and C, manganese, fiber, folate, calcium, potassium, copper, protein and omega-3 fats. They belong to the same family as shell beans (pinto, black & kidney beans).
French beans have antioxidant properties and researchers believe that they provide anti-inflammatory benefits. They help in neutralizing free radicals thereby preventing damage to healthy body cells, help in strengthening bones and in formation of healthy connective tissue.
When buying french beans, always ensure that they have smooth skin with a vibrant green colour. Wash them and remove both ends before cooking. You can cook them whole or chop them into smaller pieces.
- 1 1/2 cups french beans
- 1/2 cup green maize
- 2 cloves crushed garlic
- Small piece of crushed ginger
- 1 green bell pepper
- 1 aubergine
- 2 small carrots
- 1 tablespoon cooking oil
- Royco (optional)
- Boil the french beans and green maize for 3 minutes and set aside.
- Saute the onion, garlic and ginger for two minutes then add green bell pepper and cayenne pepper. Cover and cook for two more minutes.
- Add the french beans and maize. Cook covered for five mutes then add the tomato, carrots and aubergine. Simmer for two minutes.
- Mix royco with half a cup water then pour into the sufuria. Simmer for five minutes.
- Check for salt (royco contains some small amount of salt) and add a little if not enough.
They should not be cooked for a long time to ensure that important nutrients are not lost in the heat. If making salads it is best to steam them for ten minutes until tender but still maintain their green colour.